Exercise comes from the Latin word 'exercere', which translates 'to keep busy or to work'.

In the olden days, this was somewhat true - going to work predominantly involved some sort of manual labour that could involve lots of sweat and maybe even blood and tears!

However, those days are long gone as most of us are likely to spend the majority of our waking hours sitting down, whether it be during our daily commute to and from work or glued to our work chairs behind a desk in front of a computer screen or even at home watching TV.

We often repeat the mantra 'Too busy to exercise' when asked about our weight or even our general health. This has led to the sedentary lifestyle that most of us have become accustomed to.

This, in turn, has led to the rise of health problems such as obesity, high blood pressure, depression and diabetes - ailments which are now rampant in our country.

In your defence, you would most likely say to yourself, "but I am busy and this report/meeting/ email needs to be done. What can I do?"

Fortunately for you, some studies have shown that short bouts of aerobic, strength exercises and stretches in between work tasks can improve fitness and general health.

While these exercises can improve strength and may burn a few extra calories at work, keep in mind that these exercises may not turn you into a peak performance athlete.

So the following are just some ideas of what you can do and how you can incorporate them in your daily work routine.

- Park your car distantly from the office entrance - every step counts.

- Use the stairs instead of the elevator or lift.

- While keeping an eye at a wall clock, do some jumping jacks for one minute. If this sounds too vigorous and you're a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides).

- Stand up from your chair and jog in place. Make sure to keep your knees up! Do this for one minute, go back to your work and then repeat.

- Try just standing more, researchers have shown that it's better than just sitting for long periods of time.

Research has shown that sitting for too long is linked to an increased risk of non-communicable diseases, whereas standing significantly increases your daily caloric expenditure. So stand whenever you can, and consider this: Stand up meetings!

- While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for a few repetitions.

- You can increase the load by looping a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

- To stretch your back, try sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.

- Pretend you're holding a pencil between the shoulder blades. Hold for five to 10 seconds, release, and repeat for a few repetitions.

- Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for five to 10 seconds and release. Do a few repetitions.

Don't be embarrassed to do these exercises at work because you may inspire others to do the same and help them become active while doing work.

We need to make a conscious effort to try to use every minute at work actively, from not using the lifts to spending lunch hours working out.

Finally, we need to remind ourselves that health is not a single individual's responsibility but everyone's responsibility. Try it out and have fun! (Ministry of Health)

Source:
@BRUDIRECT.COM

by BruDirect.com

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